Comparing Nutrients in 14 ounces Fenugreek Seed VS Fennel Seed

Macros Ratio

	Protein	Fat	Carbs
Fenugreek Seed	24%	15%	61%
Fennel Seed	16%	33%	51%

Macro Nutrients

	Fenugreek Seed	Fennel Seed	Recommended Dietary Allowance
Energy	44.2% 1282kcal	47.2% 1369kcal	2900kcal per day for Men 19-50 years
Fat	26.2% 25.4g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	39.5% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	160% 208g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	257% 98g	416% 158g	38g per day for Men 19-50 years
Protein	163% 91g	112% 62.7g	56g per day for Men 19-50 years

Vitamins

	Fenugreek Seed	Fennel Seed	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.7% 6.5mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	143% 1.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.6% 226μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.2% 12mg	93% 83.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fenugreek Seed	Fennel Seed	Recommended Dietary Allowance
Calcium	70% 699mg	475% 4747mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	471% 4.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1663% 133mg	920% 73.6mg	8mg per day for Men 19-50 years
Magnesium	180% 758mg	364% 1528mg	420mg per day for Men 19-50 years
Manganese	212% 4.87mg	1127% 26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	168% 1175mg	276% 1933mg	700mg per day for Men 19-50 years
Potassium	90% 3056mg	198% 6723mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	NA	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	134% 14.7mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fenugreek Seed vs Fennel Seed:

• Fenugreek Seed Spices have 1.3 times more Vitamin B6 than Fennel Seed Spices.
• While Fennel Seed Spices contain 1.3 times more Vitamin B1, 3.7 times more Vitamin B3 and 7 times more Vitamin C than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices and Fennel Seed Spices have similar amounts of Vitamin B2 per 14 oz.
• Both Fenugreek Seed Spices as well as Fennel Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Fenugreek Seed vs Fennel Seed:

• Fenugreek Seed Spices have 1.8 times more Iron than Fennel Seed Spices.
• While Fennel Seed Spices contain 6.8 times more Calcium, 2 times more Magnesium, 5.3 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 1.3 times more Sodium and 1.5 times more Zinc than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices and Fennel Seed Spices have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Fenugreek Seed Spices have 3 times more Saturated Fat and 1.5 times more Protein than Fennel Seed Spices.
• While Fennel Seed Spices contain 2.3 times more Fat and 1.6 times more Fiber than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices and Fennel Seed Spices have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Fenugreek Seed Spices as well as Fennel Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.